[Marc]

Agree with Jordan. Of course let it fit within your macros, but 100g of fruit with a meal is a nice amount, if calories allow a little more is fine but also get your micronutrients from veg and not just fruit. My personal preferences are, strawberries, blueberries, frozen mixed berries, pineapple, banana

[Marc]

Hi guys

I can definitely feel my back DOMS after yesterday’s pull session, especially my upper back. I think the addition of prime upper back row in this training block will pay off with upper back development.

Decided to train earlier today after 1 meal. This meant I could get my first work block done, train, then get some more work done and get in a sports massage early evening, which is perfect ahead of tomorrow’s rest day.

Leg session today was;

Leg extension x3
Hack squat x2
Pivot leg press x2
Lying leg curl x4
Toe press x2

[Marc]

I agree with all the comments above. Aside from training the torn quad with less weight, train the un-injured side with your usual weight on single leg exercises. There is something called cross education in training, which means training the side of your body that is not injured will help to transfer strength gains over to the opposite side and help the recover process

[Marc]

Solo pull session today, I trained after 3 meals. Had a really good session, hit good numbers. Happy with how today went. Session was

Cable pull over:x2
Single arm cable pull down lat bias : x2
Prime seated row : x2
Upper back pull down:x2
Reverse pec dec: x2
Single arm preacher dumbbell curl: x3
Nytram curl: x3
Ab crunch machine: x3

[Marc]

Week 6 after in your training block after no pain at all, this looks like a de-load or some rest days might be in order. A common sign a de-load is needed is joint pain and if you have been all good before and haven’t had some rest days sounds like it’s time to do so.

[Marc]

In for a push session today. My training partner is away on holiday, so I decided to train after two meals. So client work and morning steps ticked off, then meal 1 and a short nap before my pre workout meal and then gym.

I had a really good session, numbers up across the board. My body is definitely still feeling the effects of the extra training day, but needs must to grow and fills in the gaps that’s needed to get my first pro win. Early night tonight, then back at it tomorrow for pull!

[Marc]

I’m guessing you are not long coming out of a diet phase? Either way if you are or not, you’ve answered your own question here. Bodyweight coming up slowly, not getting fat, sleep is good, you feel fit. These are all areas to look at when making adjustments to expenditure, and for you everything is spot on so don’t change anything!

[Marc]

Rest day for me today. My body is definitely ready for my rest days when they come around. This was my 3rd training 5days after previously training 4 days a week for the last few years. M

Today mainly spent doing client work, new set ups and a few jobs around the house. Nothing new really to report aside from the above.

Hope everyone has had a good weekend!

[Marc]

When wanting to drop bodyfat, output is another way of increasing a deficit, alongside reducing food, so yes, adding in some cardio will be beneficial.

I would begin by adding in cardio on your rest days initially, as well as setting a daily step count target. 25 mins cardio and 8000 steps is a reasonable starting point, and gives you room to increase when you need to.

I agree completely with Clare here. The next change could be increasing steps on a rest day to say 9000, and keeping them at 8000 on training day

[Marc]

Last session of the week today. I had a new client come over to see me in person and we hit up a session together. He’s a masters classic physique client with a very good physique. Lots of potential, so looking forward to seeing his progress.

Aside from a really good training session, new client programming, steps, food prep – lol pretty much a typical day

[Marc]

Keep direct protein as it is and fats. You could make the first drop in calories like Jordan has said and track /increase your daily steps from where they are now. The next step could be then to have a lower calories amount for rest days, lower your carbs and for training day lower your fats a little

[Marc]

I agree with Meg’s reply, that is also my preference

[Marc]

Not the best sleep last night, so hit a late afternoon session after getting client work completed and fitting in a nap. Had a good session even though sleep was crap so that’s always a good thing.

Had bloodwork done this week, ran straight after my show and now 5 weeks at the end of health phase, as heading into push up phase in off season from next week.

Check in feedback from Kuba today, he’s very happy with the visuals. In great spot heading into this next phase, so no changes simply rinse and repeat!

[Marc]

11:30am isn’t to late in the day so i would definitely advise to stay fasted. Do stay hydrated beforehand not just on the day but also daily

[Marc]

Hi guys

Rest day for and my body definitely is ready for the rest today.

I have a sports massage today with the new therapist that I am using so good timing.

A day mainly of client work / new client set ups and making sure I hit my 10k steps.